Does eating food help get rid of hangovers? The scientific truth

January 5, 2026 •

4 min read

A hangover is the experience of various unpleasant physiological and psychological effects following the consumption of alcohol, a phenomenon that impacts the majority of excessive drinkers. So, does eating food help get rid of hangovers or is this just a popular myth? Food cannot magically reverse the damage, but it can play a crucial role in managing and easing the symptoms.

Quick Summary

Food cannot cure a hangover, but it is an essential tool for managing and mitigating symptoms by addressing core issues like dehydration and low blood sugar. Eating before drinking significantly slows alcohol absorption, while nutrient-rich foods afterwards help restore balance and replenish depleted vitamins and electrolytes.

Key Points

No Magic Cure: Food cannot reverse a hangover; time is the only real remedy for recovery.
Pre-Drinking Strategy: Eating a meal high in protein, fat, and complex carbohydrates before drinking slows alcohol absorption and lessens the impact.
Post-Drinking Recovery: Nutrient-dense, easily digestible foods like eggs, bananas, and oatmeal help replenish vitamins, electrolytes, and stabilize blood sugar.
Avoid Greasy Foods: Greasy or heavy meals can further irritate an already sensitive stomach, potentially worsening nausea.
Prioritize Hydration: Pairing food with plenty of water and electrolyte-rich fluids is crucial for combating dehydration.

Understanding the Science Behind Hangovers

To understand how food fits into hangover management, it's important to know what causes a hangover in the first place. A hangover is not caused by a single factor, but a combination of physiological effects on the body.

The Key Causes of Hangover Symptoms

Dehydration: Alcohol is a diuretic, which causes you to urinate more frequently and lose fluids and electrolytes. This leads to symptoms like thirst, dry mouth, and headaches.
Inflammation: Alcohol triggers an inflammatory response throughout the body, which contributes to the general malaise, muscle aches, and fatigue associated with feeling ill.
Acetaldehyde Exposure: As your liver metabolizes alcohol, it produces a toxic compound called acetaldehyde, which is more toxic than alcohol itself. This byproduct contributes to inflammation and other unpleasant symptoms like sweating and nausea.
Low Blood Sugar: Alcohol consumption can cause a drop in your blood sugar levels (hypoglycemia). Since glucose is the brain's main fuel, low levels can lead to fatigue, weakness, and shakiness.
Gastrointestinal Irritation: Alcohol can irritate the stomach lining and increase the release of stomach acid, causing nausea, vomiting, and belly pain.

The Role of Food Before and After Drinking

While no meal can completely prevent or cure a hangover, strategic eating can significantly reduce its severity. The timing and type of food are key.

Eating Before You Drink

Eating a substantial meal before consuming alcohol is one of the most effective prevention strategies. Food helps slow the absorption of alcohol into the bloodstream, which prevents the rapid spikes in blood alcohol concentration (BAC) that can lead to more severe hangover symptoms. This gives your liver more time to process the alcohol at a manageable pace.

Slow-Digesting Foods: Meals rich in protein, fat, and complex carbohydrates delay stomach emptying. Good examples include avocado toast, eggs, and whole grains.
Nutrient Buffering: Certain foods, like eggs, contain cysteine, an amino acid that helps break down acetaldehyde, the toxic byproduct of alcohol metabolism.

Eating to Ease Symptoms the Next Day

If you find yourself with a hangover, the right foods can help alleviate specific symptoms and aid recovery. It is important to prioritize foods that are gentle on the stomach while replenishing lost nutrients.

Replenish Electrolytes: Rehydrate with foods and drinks rich in electrolytes like potassium and sodium. Coconut water, bananas, and broth-based soups are excellent choices.
Restore Blood Sugar: Bland, easy-to-digest carbohydrates like toast or crackers can help stabilize low blood sugar levels, reducing fatigue and shakiness.
Soothing Your Stomach: Broth-based soups or a light meal like oatmeal can be gentle on an irritated digestive system. Ginger tea or chewing on ginger can also help with nausea.
Replenish Vitamins: Alcohol consumption depletes B and C vitamins. Incorporate foods like eggs (B12), leafy greens (folate), and berries (vitamin C) into your recovery plan,.

The Myth of the Greasy Fry-Up

Contrary to popular belief, a heavy, greasy breakfast may actually make things worse. While the craving for fatty foods is common due to low blood sugar, these foods can further irritate an already sensitive stomach, intensifying feelings of nausea and discomfort. The fat does not 'soak up' alcohol but rather stresses the digestive system at a time when it needs gentle recovery. Stick to easily digestible, nutrient-dense options instead.

Good vs. Bad Hangover Foods: A Comparison Table


Best Foods for Recovery	Foods to Avoid	Why They Work/Don't Work
Eggs	Greasy, Fatty Meals	Provide cysteine to help process toxins; fats are healthy. Greasy food irritates the stomach.
Bananas/Coconut Water	Excessive Caffeine	Replenish potassium and electrolytes lost to dehydration. Caffeine is a diuretic that can worsen dehydration.
Oatmeal/Toast	Spicy or Acidic Foods	Gentle on the stomach; replenish low blood sugar. Irritate the stomach lining.
Ginger	Salty Junk Foods	Natural anti-nausea properties. Worsen dehydration due to high sodium content.
Broth-based Soups	"Hair of the Dog" (More Alcohol)	Hydrating and rich in electrolytes; gentle on the stomach. Prolongs the body's recovery process.
Sweet Potatoes	High-Sugar Foods	Complex carbs for sustained energy; rich in potassium. Can cause energy spikes and crashes.

Conclusion: Food is a Symptom Manager, Not a Cure

In conclusion, the idea that eating food helps get rid of hangovers is a bit of a myth if you're expecting a quick fix. Food cannot undo the effects of excessive alcohol consumption, and time is the only true cure. However, strategically choosing what and when to eat can make a significant difference in how you feel. Eating a balanced, hearty meal before drinking is a powerful preventative measure, as it slows alcohol absorption. On the day after, opting for bland, nutrient-dense foods and prioritizing hydration will help manage symptoms, restore depleted nutrients, and soothe an irritated stomach. The key is to support your body's natural recovery process, not to rely on a magical culinary remedy. For further information on the effects of alcohol, you can refer to authoritative sources like the National Institute on Alcohol Abuse and Alcoholism.

Frequently Asked Questions

No, this is a common myth. While often craved, greasy and fatty foods can irritate your stomach and worsen symptoms like nausea. It is better to opt for bland, easily digestible foods.

A meal with a good balance of protein, fat, and complex carbohydrates is best. Examples include avocado toast, eggs, or a whole-grain meal, as these will slow alcohol absorption.

Foods rich in potassium and sodium, such as bananas, coconut water, and broth-based soups, are excellent for replenishing electrolytes lost through dehydration.

Yes, bland carbohydrates like toast or crackers are gentle on the stomach and can help stabilize low blood sugar levels, which contributes to nausea and fatigue.

Alcohol consumption can inhibit the liver's ability to produce glucose, leading to a drop in blood sugar levels (hypoglycemia). This can cause fatigue, shakiness, and mood changes.

Coffee's caffeine can provide a temporary energy boost, but as a diuretic, it can also worsen dehydration. It's best to prioritize water and gentle hydration, and perhaps only have a small amount of coffee after properly rehydrating.

No, this is another myth. While it may temporarily delay some symptoms by continuing to raise your BAC, it ultimately prolongs the recovery process and puts more strain on your liver.